Is Swimming or Running the Better Cardio Workout? Fitness Pros Weigh In

Swimming and running are arguably two of the most common cardio workouts, but they’re vastly different. Although research shows both can improve your heart health, they target your muscles and joints in different ways—and, of course, offer completely different workout experiences.

When choosing between swimming or running for a cardio exercise, personal trainer Sarah Pelc Graca, CPT, recommends asking yourself the following questions:

• Personal Preferences: Do you prefer water activities or being on land?
• Accessibility: Do you have easy access to a pool or safe running routes?
• Injury history: Do you have joint issues that might benefit from low-impact exercise?
• Fitness goals: Are you looking for full-body conditioning or primarily lower body?
• Variety: Are you looking to mix up your workout routine to avoid monotony?
• Time and convenience: Which activity fits better into your schedule?

Here’s what to know about swimming versus running for cardio workouts—and how to use your answers to the above questions to shape which one you opt for.

Swimming

Muscles worked

Swimming is a full-body workout that engages multiple muscle groups, including the following, according to Pelc Graca:

• Upper body: shoulders (deltoids), chest (pectorals), arms (triceps, biceps), and back (latissimus dorsi)
• Core: abdominals, obliques, and lower back
• Lower body: front of thighs (quadriceps), back of thighs (hamstrings), back of legs (calves), butt (glutes), and hips (hip flexors)

Pros

While swimming and running are both excellent exercises to train your cardiovascular system, swimming is a non-weight bearing exercise.

“You’re suspended in the water and not pushing on the ground,” says John Mercer, PhD, a kinesiology professor who specializes in biomechanics at the School of Integrated Health Sciences at the University of Nevada, Las Vegas. “This can reduce the stress placed especially on the lower extremity.”

Swimming also provides resistance to movement regardless of which way you move your limbs, providing a full-body workout that’s also gentle on your joints. Doing laps is great for building your muscle strength and flexibility at the same time.

“It’s ideal for individuals with joint issues, those looking for a low-impact workout, people aiming for a full-body exercise, and those recovering from injuries,” says Chris Pruitt, CPT, certified personal trainer and CEO of WorkoutHealthy.com.

If you have access to an indoor pool, swimming can be done year-round and is suitable for all ages and fitness levels.

Plus, it can be a great way to boost your heart health: Both moderate-intensity and high-intensity swimming routines were effective in lowering blood pressure and fat mass in sedentary premenopausal people with mild hypertension, per a small 2014 study in the journal BioMed Research International¹.

Swimming is also excellent for improving lung capacity and breathing efficiency, Pelc Graca adds.

Cons

Of course, swimming does require access to a pool, which isn’t accessible for everyone. Some people also feel less comfortable in water than on land or don’t know how to swim.

“It may require learning proper techniques and can be challenging for individuals with water phobia,” Pruitt says.

You may also be sensitive to certain chemicals in the pool water. Exposure can cause skin and eye irritation in some people, Pelc Graca adds.

For instance, coming into contact with chloramines—chemical irritants that are created when chlorine combines with other chemicals from swimmers’ bodies—can cause red and itchy eyes, per the U.S. Centers for Disease Control and Prevention (CDC).

A chlorine reaction may also show up as itchy, bumpy, or red skin. This can be treated by washing the affected area with clean water or with a corticosteroid cream, per the American College of Allergy, Asthma & Immunology.

Sample workouts

Whether you’re just starting out or are a seasoned swimmer, here are the swimming workouts Pelc Graca recommends for every level. (For context, most recreational pools are 25 meters long, while Olympic pools are 50 meters long.)

Beginner

• Warm-up: 5 minutes easy freestyle
• Main set: 4×50-meter freestyle with 30 seconds rest between each
• Cooldown: 5 minutes easy backstroke or breaststroke

Intermediate

• Warm-up: 200-meter mixed strokes
• Main set: 4×100-meter freestyle at moderate pace, 2×50-meter backstroke at fast pace
• Cooldown: 200-meter easy swim

Advanced

• Warm-up: 400-meter mixed strokes
• Main set: 8×100-meter freestyle with 10 seconds rest, 4×50-meter butterfly with 30 seconds rest
• Cooldown: 400-meter easy swim, mixed strokes

If you find it easiest to just get moving in the pool, that’s perfectly okay as well.

“Workouts don’t need to be complicated when you’re targeting maintaining or improving health and wellness,” Dr. Mercer says. “Being able to swim or run continuously for at least 20 minutes is an excellent goal. The level of complexity of the workouts is dependent on what you’re training for.”

“Swimming is a low-impact, full-body workout ideal for those with joint issues, while running is a high-impact exercise that can be done almost anywhere and is great for building lower-body strength.” —Sarah Pelc Graca, CPT

Running

Muscles worked

Running largely builds your lower-body strength with minimal involvement of your upper body—with the exception of your arms for balance and slight propulsion as they naturally swing, Pelc Graca says. The main muscles worked in running include the following:

• Lower body: fronts of thighs (quadriceps), backs of thighs (hamstrings), backs of legs (calves), butt (glutes), and hips (hip flexors)
• Core: abdominals and lower back

“The specific muscles that are active are dependent a bit on whether you’re running uphill, downhill, or on the level, how fast you’re running, what surfaces you’re running on, and your run technique,” Dr. Mercer adds.

Pros

Running is a go-to exercise for many people because it’s easily accessible and can be done almost anywhere.

“It’s also effective for cardiovascular health, burning calories, and improving bone density,” Pruitt says. Running is a weight-bearing exercise, which can help promote healthy bones.

And while learning proper running form is important, it may come more naturally to you than swimming.

“We all know how to run, and it’s a very natural movement,” Dr. Mercer says. “Of course, there are tips and tricks on the ‘best’ running style. In contrast, swimming is very technique-dependent and sometimes it’s a difficult skill to pick up.”

Going for a run also requires minimal equipment and can easily be a social activity, Pelc Graca adds. For instance, you may find it easier to find running clubs and bond with a new friend over a jog, compared to swimming laps in a lane next to someone else.

Overall, running is best for people who don’t mind varied weather conditions, who are looking for a high-impact workout to strengthen their bones, who prefer a simple and accessible workout routine, and who enjoy participating in races and competitive events.

Compared to non-runners, people who run have a 45 percent lower risk of death from cardiovascular-related issues like heart attack or stroke—and a 30 percent lower risk of early death overall, according to a 2014 study in the Journal of the American College of Cardiology², one of the largest studies to report the connection between running and cardiovascular health.

Cons

Running is a high-impact activity, so it can put stress on your joints and pose the risk of repetitive strain injuries over time.

“It may also require good running shoes to prevent injury,” Pruitt says.

Plus, although running is easily accessible, your environment can play a big role in your experience.

“Weather can be a limiting factor if you prefer running outdoors and hard surfaces can exacerbate injuries,” Pelc Graca says.

Some people may also find running to be monotonous or boring.

There are also barriers to entry that keep people from logging miles. For instance, it’s (unfortunately) a privilege to be able to feel safe while on a run outside.

Sample workout

Similar to swimming, you can easily shape a running workout around your own personal fitness. Here are exercises Pelc Graca recommends for every level.

Beginner

• Warm-up: 5-minute brisk walk
• Main set: 20-minute run/walk intervals (1 minute running, 1 minute walking)
• Cooldown: 5-minute slow walk

Intermediate

• Warm-up: 10-minute easy jog
• Main set: 4×800-meter run at moderate pace with 1 to 2 minutes rest between intervals
• Cooldown: 10-minute easy jog

Advanced

• Warm-up: 15-minute easy jog
• Main set: 6×1 mile at race pace with 3 minutes rest between intervals
• Cooldown: 15-minute easy jog

Swimming vs. running: the bottom line

Both swimming and running offer excellent cardiovascular benefits, but the choice between them depends on your personal preferences, fitness goals, and health conditions.

“Swimming is a low-impact, full-body workout ideal for those with joint issues, while running is a high-impact exercise that can be done almost anywhere and is great for building lower-body strength,” Pelc Graca says.

Consider the accessibility of swimming facilities or safe running routes, your own injury history, the climate where you live, and what you enjoy doing most.

And remember, you don’t have to pick just one: Incorporating both running and swimming into your routine can provide a well-rounded strategy for improving cardiovascular health.